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Training Log Archive: bill_l

In the 7 days ending Sep 18, 2017:

activity # timemileskm+mload
  Cycling4 3:37:11 46.66(4:39) 75.1(2:54) 443299.2
  Terrain1 2:50:29 9.05(18:50) 14.56(11:42) 253511.5
  Stretching4 2:25:00
  Run4 2:12:03 13.07(10:06) 21.03(6:17) 203270.1
  PT1 20.1
  Cramps1 20.1
  Total15 11:04:47 68.78 110.69 8991081.0
  [1-5]11 8:27:04

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TuWeThFrSaSuMo

Sunday Sep 17, 2017 #

7 AM

Terrain 2:50:29 [3] 9.05 mi (18:50 / mi) +253m 17:20 / mi
shoes: Roclite 295 Black & Blue

Melrose/Green Rock Loop + Trail Among the trees.

Temp was ok, but man, it was humid. Gnats were annoying again this week, but seemed more attracted to DC than to me. Unusual. Good for me, bad for him....

9 miles was about right. Hip was starting to fatigue towards the end. Not unhappy that the last 2 miles were on road. After sitting in the car for 25 minutes, legs got really tight.

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park
 
8 AM

Run 38:06 intensity: (3:28 @1) + (19:46 @2) + (14:20 @3) + (32 @4) 3.84 mi (9:55 / mi) +58m 9:29 / mi
ahr:130 max:148 shoes: Fate - Yellow

longest run since feb 24th.
ran the whole way. high HR.

Friday Sep 15, 2017 #

8 AM

PT 2 [3]

Legs are doing well. Good flexibility (for me). Right piriformis and obturator in decent shape.

Quads and TFL's were tight along with psoas, illiacus, and ql's.

Got the go-ahead to bump up the mileage.
6 PM

Run 31:40 intensity: (2 @0) + (3:11 @1) + (25:28 @2) + (2:59 @3) 3.17 mi (10:00 / mi) +50m 9:32 / mi
ahr:123 max:139 shoes: Fate - Yellow

nice evening run
everything felt pretty good after the pt session this AM

Thursday Sep 14, 2017 #

12 AM

Cramps 2 [3]

left calf and gracilous
5 AM

Stretching 40:00 [0]

stretching etc. calves were really tight last night.
6 AM

Run 30:46 intensity: (13 @0) + (5:58 @1) + (22:37 @2) + (1:58 @3) 3.01 mi (10:12 / mi) +48m 9:43 / mi
ahr:121 max:139 shoes: Fate - Yellow

Wednesday Sep 13, 2017 #

5 AM

Stretching 35:00 [0]

6 AM

Cycling (Commute) 53:25 intensity: (2:03 @0) + (25:49 @1) + (22:53 @2) + (2:40 @3) 11.79 mi (4:32 / mi) +73m 4:27 / mi
ahr:115 max:137 shoes: Giant TCX 1

Supposed to be a rest day and so, an easy spin. Probably pushed a little harder than I should have, but legs felt pretty good.
4 PM

Cycling (Commute) 1:01:08 intensity: (4:02 @0) + (43:03 @1) + (14:03 @2) 12.45 mi (4:55 / mi) +148m 4:44 / mi
ahr:107 max:124 shoes: Giant TCX 1

Really need to concentrate on 'easy spin' on easy days. Got half way across FP and realized I was pushing beyond easy. Otherwise, a nice ride home.

Tuesday Sep 12, 2017 #

5 AM

Stretching 30:00 [0]

Feet, ankles, calves, quads, hammies, psoas, back. Pretty much the daily ritual. Combo of stretching, massage, yoga and strengthening.

Both ankles need to snap,crackle and pop before getting out of bed.
6 AM

Run 31:31 intensity: (3:27 @1) + (25:48 @2) + (2:16 @3) 3.05 mi (10:21 / mi) +47m 9:52 / mi
ahr:123 max:144 shoes: Fate - Yellow

7 AM

Cycling (Commute) 46:15 intensity: (1:00 @0) + (13:30 @1) + (28:18 @2) + (3:27 @3) 10.0 mi (4:37 / mi) +72m 4:31 / mi
ahr:120 max:140 shoes: Giant TCX 1

Legs were pretty dead after the run.
5 PM

Cycling (Commute) 56:23 intensity: (5:23 @0) + (33:57 @1) + (17:03 @2) 12.42 mi (4:32 / mi) +150m 4:23 / mi
ahr:107 max:131 shoes: Giant TCX 1

FP/Wydown.

A sprinkle here and there but dry all the way home.

Legs had recovered a lot since this morning. That was nice.

Butt has been kinda hurty all day.

There are 17 schools directly on this route between work and home.
8 PM

Stretching 40:00 [0]

Legs were feeling tight so rolling on a softball and stretching. Some active release on the piriformis and the obturator.

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